Gentle Squash, Sage & Tempeh Quinoa
A soft, risotto-like stew of quinoa, butternut squash, courgette and golden tempeh with sage, thyme, spinach and lemon.
makes 21 blocks, about 28p each
- Time
- 50 min15 min prep · 35 min cook
- Makes
- 21 blocks
- Cost per blockPer block
- 28p
- Calories per blockCalories
- 65 kcal
- Fibre per blockFibre
- 1.7g
Ingredients
- 200g (1 pack)tempeh, crumbled
- 150gquinoa, rinsed
- 300gbutternut squash, 1.5cm dice
- 200gcourgette, 1.5cm dice
- 100gbaby spinach
- 80gleek, green parts only, finely sliced
- 10gfresh sage, finely chopped
- 2g (1 tsp)dried thyme
- 20mlgarlic-infused oil
- 30mllemon juice
- 10g (2 tbsp)nutritional yeast
- 1 cubevegetable stock cube
- 800mlwater
Allergens: Soya. Check the labels on stock cubes, sauces and pastes, as brands vary.
Nutrition
estimated| 1 block | 3 blocks | |
|---|---|---|
| Energy | 65 kcal | 195 kcal |
| Protein | 3.6g | 10.8g |
| Carbs | 7.5g | 22.5g |
| Fat | 2.6g | 7.8g |
| Fibre | 1.7g | 5.1g |
| Salt | 0.23g | 0.69g |
Method
- Step 1: Heat the oil in a large pan over a medium heat and fry the tempeh for 6 minutes until golden. Lift out.
- Step 2: Add the leek greens, sage and thyme and cook for 3 minutes until soft.
- Step 3: Add the quinoa and stir for 1 minute, then the squash, stock cube and water. Simmer, partly covered, for 15 minutes, stirring now and then.
- Step 4: Add the courgette and tempeh and simmer for 5–8 minutes until the quinoa is tender and the squash soft, crushing a few pieces of squash. It should be loose and creamy; add a splash of water if needed.
- Step 5: Stir in the spinach until wilted, then the lemon juice and nutritional yeast. Season with salt and pepper.
- Step 6: Cool and freeze in 70g blocks.
Serve it
On its own in a warm bowl · With steamed green beans · Topped with toasted pumpkin seeds
| kcal | protein | carbs | fat | fibre | salt | |
|---|---|---|---|---|---|---|
| Per block | 65 | 3.6g | 7.5g | 2.6g | 1.7g | 0.23g |
| Per 3 blocks | 195 | 10.8g | 22.5g | 7.8g | 5.1g | 0.69g |
Cook’s notes
- Leave the stew loose and creamy, like a risotto, as the quinoa keeps soaking up liquid as it cools.
- Frozen butternut chunks save the peeling and go in at the same point.
Serve it
On its own in a warm bowl · With steamed green beans · Topped with toasted pumpkin seeds.
This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.
Freeze, reheat and serve
- Freeze
- Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
- Reheat
- Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
- A portion
- 3 blocks (210g) make a dinner for one adult: about 195 kcal and 10.8g protein before rice, bread or potatoes.
Gentle Squash, Sage & Tempeh Quinoa questions
Can I use something other than squash?
Carrot or peeled potato work in the same weight and cook in the same time. The stew will be a little less sweet and less orange.
Why rinse the quinoa?
Quinoa has a natural coating that can taste bitter and soapy. A good rinse in a sieve under cold water washes it off.
Can I use fresh thyme?
Yes. Use the leaves from 4 sprigs, added with the sage, or about 1 tbsp chopped.
You might also like
Updated . Nutrition, costs and yields are estimates. Gluten-free assumes gluten-free stock cubes.